Typically January is when gyms around the world fill to capacity. New goals are set, resolutions established, realities of what was consumed over the last couple months are realized. Unfortunately, much like Ronda Rousey’s 2016… these “new year, new me” plans fail to live up to the vision we had for them.
So what can we do to make 2017 our best year? How can we make sure we don’t fall short of our health and fitness goals? What will it take to ensure we stick with the plan we set for ourselves? Here are a few things to think about and put into action that could actually work and lead you to being the best you you’ve ever been!
- Take a moment to reflect on 2016. Remember the good, celebrate the successes and be thankful for them. Be honest with yourself and recall the failures, the missed opportunities, the plans we had but didn’t quite carry out. Hopefully we learned from those experiences and can now better repeat the wins and see the failures before they come again.
- Set some goals! In establishing these goals, try to make them measurable. For example, ‘my 1 rep max back squat is 200 lbs and I want to back squat 300 lbs’. Keep them realistic. ‘I currently weigh 150 and want to add 15 pounds of lean muscle’ vs ‘I currently weigh 150 and want to weigh 215’. Share the goals you set with your family and friends, in this case…Us! We’ll use our white board on wheels to post goals for the month of January. If you aren’t sure what your goals should be, we’d be happy to assist! Just ask a coach or shoot us an email.
- Make your body a priority – Your entire life on earth will be in this one body. A lot of people take better care of their car than their own body. Prioritize! Make this body last a lifetime! The most important piece of this puzzle is diet. Put good stuff in and the results will show. After diet, your exercise program is the path to looking and feeling great! You have to find the program that’s right for you. Hopefully we’re it, but if not… who are we kidding, of course we’re it!
- Track your progress. If you haven’t tracked your progress toward goals in the past, this may be the single addition to your arsenal that propels you to new heights. Whether you use a personal journal or a note app on your phone, just log your results consistently and success will follow. We use Wodify in the gym and highly recommend downloading the free app. It allows you to track every everything from water consumption to push ups before bed. Each workout we do daily is already there so posting the results couldn’t be easier.
- Last but not least, Celebrate success! As a community we celebrate PR’s. As an individual, when you reach a goal enjoy the win! You didn’t fall short, you stuck with your plan and now you get to celebrate yourself and your commitment to making a better you.
If you’d like more information about New Era CrossFit, diet, goal setting or how to be a part of the NECF Community just email us at info@NewEraCrossFit.com.
A recent article from “The box” discusses how massage can make you a better CrossFitter. And if you’re a better CrossFitter, you’re a better human! As a member of New Era you get a discounted rate on massage with Dr. Coleman. Take advantage!!!
Benefits of Sports Massages for CrossFitters
Sure, foam rollers and ice packs can help recovery, but a regular sports massage may help take your fitness to the next level.
October 20, 2016
Sports massage has been around for quite a few years, but it has grown in popularity over the last five years. Sportsmen and sportswomen are more visible and accessible to the public eye than ever before, and this is especially true in CrossFit. The general public is more interested in how CrossFit athletes perform and what they do to get ready for a competition.
Sports massage is used for a number of different reasons, but it is especially effective in aiding recovery, improving mobility, and treating and preventing injury. This makes it a perfect tool within professional sports to help improve individual performance.
But will it affect me as CrossFit participant?
CrossFit is a sport that demands functional movements at different levels of intensity and variety. When you become injured, your body’s effectiveness becomes compromised and compensates for that injured area. This diminishes your ability to react and carry out movements to their optimum potential.
To ensure you perform at your best, you must recover quickly and efficiently after competition or training. This enables you to gain the full benefit from a hard WOD or strength-and-conditioning session. If you don’t recover efficiently, then performance and fatigue can set in, eventually succumbing to the effects of overtraining.
Sports massage can help:
- Promote efficient scar formation following acute trauma
- Reduce excessive adhesion and scar formation following chronic trauma
- Reduce excessive fascial thickening
- Reduce spasm secondary to pain
- Decrease neuronal excitability
Reducing tension and adhesions in muscle allows you to improve your range of motion, perfect for the different events involved in CrossFit. The massage will also dilate your blood vessels and have a positive effect on your cardiovascular system. This improves the delivery of oxygen and nutrients throughout the body while removing waste products and toxins at a quicker rate. Muscle repair times are faster, ultimately reducing the risk of delayed onset muscle soreness.
How can it help me postworkout?
Sports massage can aid the process of recovery — especially as you change your program, add weight or attempt something different in your normal routine. If you are new to CrossFit, massage is even more relevant because you will be learning new skills and movements that will put a lot of strain on your body.
Techniques such as trigger point therapy and myofascial release will help reduce and release adhesions and knots, ensuring your muscles return to their optimum state a lot quicker.
Sports massage helps relieve pain and promote the growth of new muscle cells while repairing the damaged ones. Even if you are not in pain, sports massage will improve muscle function, thus making you more efficient while recovering and competing. Regarding recovery, sports massage can:
- Reduce excessive post-exercise muscle tone
- Increase muscle range
- Increase circulation and nutrition to damaged tissue
- Deactivate symptomatic trigger points
- Identify soft tissue abnormalities
There are also many psychological benefits of sports massage, such as relaxation and stress reduction — both mentally and physiologically. A clear head is key to individual success, and sports massage often aids individuals in concentration and application.
Sam Brindle is the lead tutor for the sports massage courses at Body Aid Solutions Ltd.
Can taking a supplement actually improve my performance in and out of the gym? Are supplements even safe? What are supplements anyway? Which supplements should I be taking and how much? There are so many different brands, how do I know which is best for me? If you’ve ever asked yourself any of these questions, hopefully this will help.
A supplement (sup-ple-ment) is something that completes or enhances something else when added to it. For the purposes of this writing, supplements are products containing ingredients such as: vitamins, minerals, herbs, amino acids and enzymes.They come in forms such as tablets, capsules, soft-gels, gel-caps, powders and liquids. The supplement industry is a huge business saturated with thousands of companies selling the same stuff. And for the most part, it actually is the same stuff. Very similar to gas stations, any station you go to sells the same gas. They may advertise that they have the best additives for your engine but at the end of the day its fuel and it came from the same place. (Retrieved from www.dictionary.com)
One of the biggest concerns with any supplement is safety. Which ones are safe to take and which ones aren’t? Unfortunately it’s not that easy and the answer isn’t definitive because some are perfectly safe and others aren’t. Supplements aren’t reviewed by the FDA prior to sale for safety and effectiveness. The manufacturers and distributers of the supplements are responsible for making sure their products are safe before they go to market. That means that we as consumers are left to trust whoever makes the supplement. It means what they say is in the bottle may not even be in the bottle. It also means there may be additional ingredients that aren’t listed on the bottle and until something bad happens and there is a safety concern, no one will ever know. DANGER! (Retrieved from http://www.fda.gov/Food/ResourcesForYou/Consumers/ ucm109760.htm)
If you’ve ever bought supplements from us at New Era you know that we carry specific products from select companies. We’ve carefully selected these companies because we use them ourselves and feel very confident in their safety. Think of us as your personal Ginny Pigs. Poliquin (http://main.poliquinstore.com/quality-assurance) for example has multiple tests run on their products prior to hitting the market. It does make their supplements a little more expensive but in that price, you’re buying the safety of knowing you’re getting what the bottle says you’re getting. SFH http://www.sfh.com/education/science/omega-3-fish-oil) sells fish oil from Main. It’s our belief that there is no higher quality fish oil on the market. Our goal is and always will be to only sell products we feel safe taking ourselves.
So which supplements actually work and should be taken regularly? When training hard there are a few musts! Then, depending on your goals there are always more that can help. In order of impor tance:
- 1. A high quality multi-vitamin: If you have a perfect diet and eat enough fruits and veggies you might be fine without them. But how do you know? A multi-vitamin is a lot like an insurance policy. You never need it…until you do. Which is why most people have insurance and is also why most people should be taking a multi-vitamin. They’re fairly inexpensive and pretty easy to swallow.We recommend NOW Nutrition or Poliquin.
- 2. Fish Oil: There are very few people who shouldn’t be taking fish oil. If you eat fish 2-3 times a week you’re probably fine without it. If you don’t, it will provide noticeable improvement in achy joints by reducing inflammation.
- 3. Magnesium: Most people are in need of magnesium and it’s many benefits. Studies show it can assist the immune system in keeping you healthy, control inflammation, blood pressure, energy levels, and help manage diabetes. Magnesium comes in a a bunch of different forms such as taurate, gluconate, oxide, phosphate, hydroxide, chloride, bicarbonate, etc. Our advice; stay away from oxide as it salt based and doesn’t absorb very easily in our bodies.
- 4. D3: Key in promoting healthy bones by improving the absorption of calcium. But there is recent and mounting evidence that links low levels of the vitamin to an increased risk of type 1 diabetes, muscle and bone pain, and, perhaps more serious, cancers of the breast, colon, prostate, ovaries, esophagus, and lymphatic system. (Retrieved from: http://www.webmd.com/ food-recipes/vitamin-d-vital-role-in-your-health)
- 5. A clean Isolate Protein: Here’s the story simplified; in working out you’re breaking down muscles and they become depleted. In order to gain strength, stamina, endurance, power, etc. it is crucial that you aid your body in repairing and fueling those worn out muscles. For humans,, the optimal time for that refuel is an hour window post exercise. There are a ton of proteins on the market but the best for a post workout shake is an Isolate due to its high rate of absorption. If you’re looking for a meal replacement you are fine with a blend. Whatever the protein is for, our advice is to buy one thats clean and has minimal ingredients. When reading the list of ingredients if it has more than 5-10 ingredients, search for a better option. We like Bodylogix (http://www.bodylogix.com/canada/natural-whey-isolate/), Myogenix MyoIce,(https:// myogenix.com/products/myo-ice), Myogenix Iso1-Natural (https://myogenix.com/products/ISO-1- Natural), Dymatize Iso100 (http://www.dymatize.com/shop/protein/iso-100) just to name a few. There are other clean proteins on the market, we just have good experience with those listed.
- 6. Probiotic: Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. Some common conditions they treat are: Irritable bowel syndrome, inflammatory bowel disease, infectious diarrhea, antibiotic-related diarrhea, skin conditions such as eczema, urinary and vaginal health, help in preventing allergies and colds, as well as oral health. (Retrieved from: http://www.webmd.com/digestive-disorders/features/what- are-probiotics)
Next, depending on your goals look into taking these:
- 7. Glutamine: Glutamine has been a staple for athletes and fitness enthusiasts for benefits to muscle recovery and glutamine’s impact on the body’s immune system as a whole. Glutamine has many advantages to helping improve performance and health but the biggest benefit of glutamine in my opinion is the reduction of soreness. I can honestly say that there is a significant difference in how sore I feel when taking glutamine vs not taking it…Night and day! I strongly recommend metabolic Nutrition TAG. (https://metabolicnutrition.com/product/tag)
- 8. Creatine: Creatine is a molecule produced by the body and found in fairly high doses in foods such as meat, eggs and fish. It’s comprised of several amino acids and is present in almost all cells acting as a energy reserve. The majority of creatine is stored in muscles which is why it’s shown to improve strength, power and anaerobic activity. One of only a handful of supplements that has been tested over and over for years and actually shows scientific proof of doing what it says it does. In the early days of creatine the problem was that it caused bloating and cramping in a lot of users. Not really the case anymore but if you do experience those issues EFX Kre-Alkalyn is a good choice! The most common form of creatine is a monohydrate which you can’t go wrong with. There are other forms that are said to increase absorption but the jury is still out on those.
- 9. Carnitine: Carnitine assists in the breakdown of energy stores in cells and plays an essential role in making fat available for muscle tissue – promoting muscular energy. L-Carnitine utilizes the long-chain fatty acids that are present in your body for energy and also supports a healthy environment for lean muscle growth and development, which leads to a strong, lean and defined physique. L-Carnitine is not a stimulant fat burner, and has the many other general health benefits.We like Pro Supps L-Carnitine.
- 10. BCAA’s: There’s more research that supports the use of BCAAs than most other supplements on the market.They are said to potentially enhance muscle protein synthesis, improve body weight control and fat loss during energy restricted diets, as well as improve endurance. Here’s a pretty good article if you’d like to learn a little more: (https:// www.crossfitinvictus.com/blog/should-you-be-taking-branched-chain-amino-acids/)
Supplements can provide benefits when used properly and chosen carefully.They can also be a huge waste of money if you believe everything the label says and buy blindly. Stick to the ones that have been around for decades and used by many with no negative side effects. Use the list above as an easy guide to get started and always feel free to ask us at the gym or through email. Keep in mind these recommendations are solely based on our experience, what we’ve seen work and appear to be safe.This is not to say that there aren’t other options available that are equally as effective, I’m sure there are. In addition, if there is a product you want that we don’t carry just let us know and we can most likely get it for you.
“Should I compete in CrossFit?”
Many of you may be asking yourself this question. We believe it’s the wrong question to ask. Below is a little bit of insight to assist and help you head down the path best suited for you!
CrossFit has become mainstream and grown in popularity world wide because of The Games, the money, and the incredible athletes that compete. Rich Froning is an absolute freak of nature, as are most of the men and women competing in the games each year. I am not Rich Froning and there’s a 99% chance you aren’t either. You may want to be the fittest man or woman on earth but want doesn’t make it so. You may have dreams of getting paid to workout, desires to dominate the Open and compete at Regionals, or plans to be a “sponsored” athlete.
Don’t get me wrong, dreams and goals are great and we should all have them, but here’s the reality of the situation: CrossFit is much different today than it was 3-5 years ago. The way I see it, CrossFit has split into two different pieces; 1. Competition and 2. Original CrossFit. Where do you fit in? Lets figure it out!
Once you are done reading this paragraph, find a quiet place and have a 100% no BS conversation with yourself in which you ask this one question…Why am I doing CrossFit? Once you have that answer, continue reading below.
1. If your answer sounds something like this: I do CrossFit because I want to be fit. I want to feel good, look good and workout in a community of like minded people. I enjoy a little friendly competition and the extra motivation it gives. I want to get stronger and be able to enjoy splurging in the diet department because I work my butt off in the gym 3-5 days a week. I want to slim down/tighten up/get a little toned but not too bulky. I’d like to be able to/continue to keep up with my kids/grand kids. I can not by any means afford to take extra risk and injure myself. Work and Family are my main priorities.
– You should be a non-competing member and enjoy all the benefits CrossFit can provide! Group classes will provide the perfect atmosphere for you to succeed and feel great doing so. Some days the workout may feel like it’s not enough. Some days you may not be able to finish the workout. Just trust that the methodology works as long as you safely push your self.
2. If your answer sounds a little more like this: I want to compete! I need to compete! I love the feeling of testing myself and pushing as hard as I can daily. I understand that my risk of injury increases with this path but it’s worth it, I want to be the best in the gym, the best in the valley, the best in the region. I want to make it to regionals. I have time and desire to workout 5-7 days a week. I can adhere to a strict diet because being great at CrossFit is what I want. CrossFit is one of my main priorities.
– You should join the competition team. Start by signing up for the meeting April 9th at 11am. Send an email to info@NewEraCrossFit.com
3. If your answer is somewhere in the middle and sounds a bit more like this: I want to compete but it’s not my main priority. I like to push myself but I really can’t commit to 5-7 days a week. I’m kind of interested in going to a competition but maybe a scaled division. I know I’ll never be a Regional athlete but I’d like to see how good I can get. I pay attention to what I eat but don’t really have time to strictly follow a diet.
– You could go with either 1 or 2. Again, group classes are going to give you an awesome workout and are really all you need to be fit. If you decide you want to join the Comp Team, make sure you have realistic expectations. You will not do as well in competitions as those who dedicate more time and effort to competing. The common theme in any path you choose is that you will get out what you put in. Be good with that and everything will fall into place.
Which ever path you choose, we are here for you every step of the way and want to help you achieve whatever it is you want to achieve!
The 2016 Open is all done! If it was your first Open congratulations, just participating is a great accomplishment.
Again, we’d like to thank all of you for being tolerant the last 5 weeks. Your patience makes it work every year so THANK YOU from all of us at New Era.
Now it’s time to party! This Friday, April 1st is set and the sign ups sheet for the Potluck is live. We don’t have a lot of contribution yet on the sign-up sheet so if you plan to come, please sign up and bring a dish. POT-LUCK SIGN UP SHEET
Again, congratulations to all who took part! Here’s a look at some of the top New Era Performers from the 2016 Open in Northern CA:
Larry Honda – 1st in Masters Men 60+ Scaled .
Bill Mannlein – 5th in Masters Men 60+ Scaled.
Karen Mannlein – 9th in Masters Women 60+ Scaled .
Patrick Moody – 51st in Masters 50-54.
Jalen Smith – 6th in the 16-17-year-olds
Caden Hall – 13th in the 16-17-year-olds
Jensen Wagenleitner – 20th in the 16-17-year-olds
Katie Hollenback – 95th in Rx Women
Chris Beery – 46th in Rx Men
Richie Peckfelder – 53rd in Rx Men
Shawn Plummer – 75th in Rx Men
Nick Cowart – 85th in Rx Men
Ashley Rose – 20th in Scaled Women
Team New Era – 25th
2016 Open is almost over!
With one workout to go, we’d like to thank all of you for participating and for being tolerant the last 4 weeks. It’s not the easiest event to get through with a large number of participants but your patience makes it work every year so THANK YOU from all of us at New Era.
This year we will have our annual “End of The Open Pot-Luck” party on Friday, April 1st. If you’re available and able to attend please do so and feel free to bring your family. The potluck sign up sheet will be available HERE and we encourage you to bring a dish to share with your New Era Family.
With one workout to go, it’s a pretty awesome leader board for New Era! Lots of top 100 results:
Larry Honda – 1st in Masters Men 60+ Scaled .
Bill Mannlein – 7th in Masters Men 60+ Scaled.
Karen Mannlein – 9th in Masters Women 60+ Scaled .
Jalen Smith – 5th in the 16-17-year-olds
Caden Hall – 12th in the 16-17-year-olds
Jensen Wagenleitner – 20th in the 16-17-year-olds
Chris Beery – 54th in Rx Men
Richie Peckfelder – 71st in Rx Men
Shawn Plummer – 75th in Rx Men
Ashley Rose – 16th in Scaled Women
Team New Era – 29th
In teams of 3 complete the following for time:
200 Front Squats, 135/95
200 Kipping HSPU
200 Box Jump Overs, 24/20
200 Pull ups